When it comes to Back, It's not weight it's work

     When it comes to back it's not all about weight. The back can move a lot of weight but it is also easy to not train correctly and only focus on the weight. In many of the different exercises for back you will see people working more of their other muscles and not so much of the one that they are isolating.

     Probably one of the biggest mistake made when working back is when doing rows. Remember that what is needed is full protraction and retraction at the scapulae. Instead of moving the shoulder blades people hinge their upper and lower back all over the place in an effort to move huge piles of weight. This is not correct. Your goal should be to use the actual muscles and develop them correctly, after all, we're trying to train, not be the "tool" in the corner trying to impress everyone by slamming uncontrollable weight around. "When rowing, focus on locking down your upper and lower back. Set them in place, and then think about allowing your shoulder blades to glide to the front on the eccentric or lowering phase, and then retract them on the concentric phase."

    The lats are one of the largest muscle groups in the body. Most bodybuilders have spent serious time working on their lats. Focusing on using lats vs. using your biceps when doing exercise is one of the biggest mistakes commonly made.

    Other major muscle commonly mistrained in the back are the rhomboids and traps. The biggest mistake here is people "throwing" the weight up or using there legs to move most of the weight vs. isolating their back.